Day 1

3×50’+ Handstand Walk

EMOM20
Snatch 1 rep @ 80-90%

* challenging but not so hard your form breaks down.

5RFT
5 Deadlift 275/173lb
10 Pull-Up (c2b)
15 Kettlebell Swings 53/35lb
200m Run

Muscle Circuit: 3×20 Each
Banded Hamstring Pull-Down
Hanging Leg Raise
Dumbbell Row 10/per side


Day 2

“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run

3-5x
Station 1: 5-10 Strict HSPU
Station 2: 50’ Yoke Carry
Station 3: 2-5 RMU
Station 4: Chinese Plank
Station 5: 2-4 Rope Climbs

* Each station is 1 Minute


Day 3

15 Min to Back Squat 4RM

Back Squat 3×6 @ (80-90% 4 RM)

AMRAP8
5 Overhead Squats 165/103lb
5 Bar Facing Burpees

Muscle Circuit:
3x
20+ Sec. L-Seat
15+ Barbell Rollout
15+ Banded Tricep Extension


Day 4

Push Jerk 3×5
ITY 3×5 (light)

Every 3 Minutes 21 Minutes
15/12 Cal Bike
Max Effort Thrusters 75/53lb
* Rest with 30 seconds left

1-3 Mile Partner Sandbag Relay.
Run with each other and switch as needed.


Day 5

2-Position Snatch x4 @ 70-75%
(Floor + Mid hang)
2-Position Clean x4 @ 70-75%
(Floor + Mid Hang)

AMRAP5
5 Power Clean 165/103lb
3/2 Bar Muscle-ups

Rest 3 Minutes

AMRAP10
100m Sled Pull 90/70lb
15 Burpees

Rest 3 Minutes

For time:
800 M Run
50 Toes-2-Bar
100 Double Unders


Day 6

Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest

Post total reps